Whether we want to lose weight or avoid weight gain, many people think that eliminating fat in the diet is the first step. But in fact, the human body needs a certain amount of fat, which provides energy to the body, makes the skin and hair healthy, helps the body absorb certain vitamins, and keeps the body warm. It is important that we understand how to identify and pick up good oils.
According to the American Dietary Guidelines, 20-35% of the daily calories of an average adult should come from fat, and less than 10% of the calories come from saturated fat.
To Understand That Statement We Must See What Saturated And Unsaturated Fats Are –
Saturated fatty acids are rich in animal fats, such as lard, cream, butter, cheese, processed food etc. They can increase cholesterol in the blood and cause diseases such as heart disease and hypertension. There are signs that this type of fat can accelerate the growth of cancer cells.
Unsaturated fats, including monounsaturated fats and polyunsaturated fats, are considered to be good fats for the human body that comes from nuts, leafy vegetables, fish, egg, etc. Polyunsaturated fats include the famous omega 3 and omega 6 fatty acids, both of which are needed by our body because the body cannot produce these two types of fat on its own. Polyunsaturated fats can help lower overall cholesterol. Monounsaturated fatty acids help increase the content of good cholesterol (high-density lipoprotein) and reduce the content of bad cholesterol (low-density lipoprotein).
Too much fat intake can cause obesity and bring about a series of metabolic-related diseases, but insufficient intake can also be harmful to health –
- Reduced energy levels – As fat participates in human metabolic activities, reduced fat intake can hamper energy production in the body, which can lead to fatigue.
- Skin diseases such as eczema.
- Reduced metabolic capacity – Phospholipids are involved in the transport and metabolism of fats. Cholesterol is an important synthetic raw material for vitamin D. Phytosterols can promote the absorption and utilization of fats. The lack of these lipids for a long time will hinder metabolism.
- Deficiency of fat-soluble vitamins – Fatty acid deficiency, can hinder the absorption of fat-soluble vitamins A, D, and E, which might lead to dry eye disease, night blindness, and even osteoporosis.
These Are The Foods That Contain Healthy/Good Fats –
Half Avocado contains 15 grams of fat, of which 10 grams are monounsaturated fat and 2 grams are polyunsaturated fat. It has the effect of lowering cholesterol and blood lipids and can protect the cardiovascular and liver systems.
Avocado is also rich in potassium, folic acid, and rich in vitamin B6. It also contains many mineral elements such as potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese, and selenium.
Nuts for healthy fats
Almost all nuts are healthy, fat-based snacks but almonds have the lowest calorie content. One ounce (about 23 almonds) contains only 14 grams of fat, nearly 9 grams of which are monounsaturated and about 3.5 grams are polyunsaturated, which is good for heart health. Almonds also contain antioxidants such as vitamin E, which can prevent disease and premature ageing. The large amount of fibre in almonds can reduce hunger and help maintain weight.
Salted or honey-baked nuts are tastier but they contain added sodium or sugar, which can negatively affect blood pressure and weight. Therefore, you should prefer them unsalted.
Olives or Olive Oil
Add 10 olives to the salad to eat about 5 grams of fat, of which 3.5 grams are monounsaturated and 0.4 grams are polyunsaturated. One tablespoon of olive oil contains more than 13 grams of fat, nearly 10 grams are monounsaturated fat, and 1.5 grams are polyunsaturated fat. You can replace your cooking oil with olive oil as it remains stable in high heat, hence the antioxidants are not destroyed. The content of monounsaturated fatty acids (mainly oleic acid) in olive oil reaches more than 60%, which is much higher than the usual soybean oil, peanut oil and salad oil.
Add a tablespoon of flaxseed to salads, soups, juices, and yoghurt to get unsaturated fats. One tablespoon of flaxseed contains more than 4 grams of fat, of which nearly 1 gram is monounsaturated fat and 3 grams is polyunsaturated fat.
WebMD reported that flaxseed contains 75-800 times more lignans, which is a plant-based antioxidant. Research reports on flaxseed from various research institutions in the United States, Canada, and Europe show that lignans are effective in treating estrogen-related diseases such as breast cancer, prostate cancer, menstrual syndrome, osteoporosis, diabetes, gastrointestinal tumours, and coronary heart diseases.
Dark Green Vegetables
Dark green vegetables such as Spinach, Kale and Brussel Sprouts provide some Omega-3 fatty acids. Since our bodies do not automatically generate these beneficial fats, we must obtain them from food.
Egg are known to be rich with protein but they also have about 5 grams of fat, which comprises of 2 grams of monounsaturated fat & 1 gram of polyunsaturated fatty acid. Most of the cholesterol is saturated in the yolk of the egg hence it can be avoided.
Fish – Rich with Omega-3 Fatty Acid
Many fishes contain a lot of good fats. You must have heard doctors suggesting fish oils. Fishes such as Herring, Salmon, Mackerel, Lake Trout, Sardines, And Albacore Tuna are all good sources of Omega-3 fatty acids.